80 minutes!!
OK, so the cardio part of this is only 60 minutes, but its still a tough workout! There are 4 cardio sections, TREAD, CLIMB, CYCLE, TREAD then a 10 minute SCULPT and a 10 minute STRETCH.
Each cardio section is 15 minutes long and focuses on sprinting. The first treadmill is a fairly standard warm-up. Its very easy to keep going for 15 minutes. The climb section features fast paced runs, although on the second song I'm sure he makes you go a bit too fast, keeping it up on my elliptical for around 4 minutes wasn't possible on my machine.
The cycling is far more suitable for sprinting and I was sweating at the end of this. I didn't think I'd make it through the last tread!
However, the last tread is actually quite easy as it is fast sprints with plenty of recovery. Fastest sprint I got to was 14.5 km / hour - not bad I reckon!
Sculpting was pretty disappointing, some weird pulse sit-up for 5 minutes, and then some press-ups. I skipped the official stretch, and chilled out to a Karunesh track.
Sunday, 26 August 2007
Saturday, 25 August 2007
Friday, 24 August 2007
Body Combat
Thursdays workout
Another fun body combat session. Some oldies, but disappointed we didn't do YMCA!
Another fun body combat session. Some oldies, but disappointed we didn't do YMCA!
iTREAD 14
Wednesday's workout
45 minutes
Distance - 7km
This is the itread that works on a 6:1 work: recovery ratio where the recovery is a challenge. I only chickened out of challenge three which was a fast paced walk recovery. Oh well.
This was the first workout where I really felt my legs click in with around 15 minutes left. The final ten minutes increase speed every minute. I pushed it up to 13.5 km / hour. Pretty good going I reckon!
45 minutes
Distance - 7km
This is the itread that works on a 6:1 work: recovery ratio where the recovery is a challenge. I only chickened out of challenge three which was a fast paced walk recovery. Oh well.
This was the first workout where I really felt my legs click in with around 15 minutes left. The final ten minutes increase speed every minute. I pushed it up to 13.5 km / hour. Pretty good going I reckon!
Monday, 20 August 2007
iTREAD 9
60 minutes
Today my aim was actually finish one of these 60 minute workouts! After my 7km runs, and my 10km run last week I was up to 50 minutes. Today I got to the 1 hour.
This workout is long and flat, and Grace gives a target mileage. As we Europeans use kilometers her 7 miles translates into 11.2km - I finished at 11.1km so I think I did ok!
The workout is in 4 phases, with a variety of speeds, sprints and recoveries. The highest hill (until phase 4) is 2% - but going this fast it makes a real difference.
Highest speed achieved was 14km/hour. At the end, when Grace urges you to choose your own speed and push yourself I got up to 13.5 km/hour - a bit higher than she suggested. I like these long flat runs.
Tomorrow its back on the bike.
Today my aim was actually finish one of these 60 minute workouts! After my 7km runs, and my 10km run last week I was up to 50 minutes. Today I got to the 1 hour.
This workout is long and flat, and Grace gives a target mileage. As we Europeans use kilometers her 7 miles translates into 11.2km - I finished at 11.1km so I think I did ok!
The workout is in 4 phases, with a variety of speeds, sprints and recoveries. The highest hill (until phase 4) is 2% - but going this fast it makes a real difference.
Highest speed achieved was 14km/hour. At the end, when Grace urges you to choose your own speed and push yourself I got up to 13.5 km/hour - a bit higher than she suggested. I like these long flat runs.
Tomorrow its back on the bike.
Saturday, 18 August 2007
iCYCLE 18 - with Joseph
I tend to use this workout a lot as it is one of the few 30 minute workouts. this is a strong workout, and the last third is tough. If you follow all his instructions to put the resitance up you are going to be up at Level 10 on some fairly speedy hills.
I tagged this with the following upper body short circuit:
2 sets of 10 reps
biceps - 8kg (could increase next time)
chest - 8kg (could increase next time)
shoulders - 5kg
tricep dips
I tagged this with the following upper body short circuit:
2 sets of 10 reps
biceps - 8kg (could increase next time)
chest - 8kg (could increase next time)
shoulders - 5kg
tricep dips
Thursday, 16 August 2007
iTREAD 17 - Outdoors
60 minutes
Distance 10k in 52 minutes
This iTREAD outdoors follows a similar setup to the others: the first 30 mins is mostly a steady state run for 6 minutes followed by 1 minute of recovery - the second state is a longer 12 minutes of higher intensity running and a series of 90 second sprints. This was the first time I have run 10k and I was pleased at my time - maybe I can even get it under 50 mins for my race?
I ran from Chiswick Mall to Hammersmith Bridge, back up throuh Barnes, over Chiswick Bridge and back to my starting point at Chiswick Mall.
Distance 10k in 52 minutes
This iTREAD outdoors follows a similar setup to the others: the first 30 mins is mostly a steady state run for 6 minutes followed by 1 minute of recovery - the second state is a longer 12 minutes of higher intensity running and a series of 90 second sprints. This was the first time I have run 10k and I was pleased at my time - maybe I can even get it under 50 mins for my race?
I ran from Chiswick Mall to Hammersmith Bridge, back up throuh Barnes, over Chiswick Bridge and back to my starting point at Chiswick Mall.
Tuesday, 14 August 2007
iCYCLE 9
40 minutes
Keith gives us another strong cycling workout. This one felt more weighted towards speed - ending up on a level 8 jog at one point. The warm up is easy and quite long too.
I found the "double time" sprint at the end tough to keep going for around 3 minutes. Loads of sweat on this workout for some reason!
Distance - 20km
Starting to get back into some weight training. Did 2 sets of 10 reps on each of the following.
Bicep Curls - 8kg
Chest Press - 8kg
Shoulder Raise - 5kg
Tricep Dips
Keith gives us another strong cycling workout. This one felt more weighted towards speed - ending up on a level 8 jog at one point. The warm up is easy and quite long too.
I found the "double time" sprint at the end tough to keep going for around 3 minutes. Loads of sweat on this workout for some reason!
Distance - 20km
Starting to get back into some weight training. Did 2 sets of 10 reps on each of the following.
Bicep Curls - 8kg
Chest Press - 8kg
Shoulder Raise - 5kg
Tricep Dips
Monday, 13 August 2007
iTREAD 21 - Run Intervals
35 minutes
Distance: 6.5km
This is a fairly short interval session. I used the Runner Level 2 settings given by Grace and got up to the highest speed I've ever had with an iTREAD - 14km.
There are 3 intervals of 5 minutes and 3 steady state runs of 5 minutes. Grace is kind to us in this one and gives around 90 seconds of recovery walk before the final push. I do think that these HIIT workouts and sprinting is much easier than the endurance treads. I managed to do this without any rests - although I do admit the 14km/h nearly tired me out.
After the run I did some ab work on the swiss ball with my pal Chloe. She knows how to work those abs.
Distance: 6.5km
This is a fairly short interval session. I used the Runner Level 2 settings given by Grace and got up to the highest speed I've ever had with an iTREAD - 14km.
There are 3 intervals of 5 minutes and 3 steady state runs of 5 minutes. Grace is kind to us in this one and gives around 90 seconds of recovery walk before the final push. I do think that these HIIT workouts and sprinting is much easier than the endurance treads. I managed to do this without any rests - although I do admit the 14km/h nearly tired me out.
After the run I did some ab work on the swiss ball with my pal Chloe. She knows how to work those abs.
Sunday, 12 August 2007
iTREAD 10 - Outdoors
Phase 1 - 35 mins approx
Distance - 7km
Challenge today was to do this 7km run in the same time as last week, with this being a slightly hillier run. With Grace in my ear, taking me through a very similar 6:1, run: recovery ratio I managed to do this. Thankfully the biggest hills were near the start when I had loads of energy. Gunnersbury Park sits between Acton, Chiswick, Ealing and Brentford and is a great place for a run with a few hills to make it a bit tougher! Today the Mela was on.
I ended up doing all Phase 1, and some of phase 2 to get me back to the gym. This is a good idea - meaning I get a Jacuzzi after my run!
Going to do soome sprints on the treadmill tomorrow, and some core work with a work colleague. My aim for next week is to get through a full 10k!
Eek!
Saturday, 11 August 2007
iCLIMB 4 - Circuits
Today (Saturday) was a rest day for me, but yesterday I ran through iCLIMB 4 - 40 min - Circuits.
The reason for doing this workout was that I want to slowly reintroduce some weight work to my routine for after my 10k run. This workout adopts a 5 min Cardio / Weights rotation that gets in a short workout on all the major muscles.
The Cardio section on the elliptical is fine, but with only 5 minutes at a time I wouldn't desrcibe it as challenging. The weights suggested are (in European form) about 4kg. This is fine for shoulders and triceps, but I felt like my arms and back weren't really getting worked out.
This is a fun, but fairly easy workout - maybe have a few heavier weights to push yourself on certain muscles.
The reason for doing this workout was that I want to slowly reintroduce some weight work to my routine for after my 10k run. This workout adopts a 5 min Cardio / Weights rotation that gets in a short workout on all the major muscles.
The Cardio section on the elliptical is fine, but with only 5 minutes at a time I wouldn't desrcibe it as challenging. The weights suggested are (in European form) about 4kg. This is fine for shoulders and triceps, but I felt like my arms and back weren't really getting worked out.
This is a fun, but fairly easy workout - maybe have a few heavier weights to push yourself on certain muscles.
Thursday, 9 August 2007
BODY COMBAT
A double exercise today - body combat in the evening. Seemed easier than before I started my 10k training.
Lots of old tunes tonight too!
Lots of old tunes tonight too!
iTREAD 6 - Outdoors
Phase 1 - 35 minutes
Well, I donned my new trainers and headed out for my first outside run ever - yes, ever. I was a bit worried about my foot, but I managed the run today with no pain. Hopefully it is recovered now.
I very much enjoyed this, and decided to do just Phase 1, around 35 minutes of 6:1 - work: recovery. You start working at around Level 4, and peak around Level 7/8, before going back to 5/6 to end the phase. This worked me hard, although I felt I could have continued a little longer. My reasons for doing only phase 1 are my foot, and my desire not to overtrain. I am going to do another 35 phase, and then next week run for the full session.
My aim was to hit 7km - which I achieved in about 34 minutes. This puts my 5km time at about 26 mins, and 10k just under an hour.
My goal for my run is to finish between 50 - 6o mins!
Distance - 7km
Well, I donned my new trainers and headed out for my first outside run ever - yes, ever. I was a bit worried about my foot, but I managed the run today with no pain. Hopefully it is recovered now.
I very much enjoyed this, and decided to do just Phase 1, around 35 minutes of 6:1 - work: recovery. You start working at around Level 4, and peak around Level 7/8, before going back to 5/6 to end the phase. This worked me hard, although I felt I could have continued a little longer. My reasons for doing only phase 1 are my foot, and my desire not to overtrain. I am going to do another 35 phase, and then next week run for the full session.
My aim was to hit 7km - which I achieved in about 34 minutes. This puts my 5km time at about 26 mins, and 10k just under an hour.
My goal for my run is to finish between 50 - 6o mins!
Distance - 7km
Tuesday, 7 August 2007
iCYCLE 12
40 mins
An above average iCYCLE here - with some different tunes that usual so that is sure to please some people!
There is one discrepancy with rhythm, immediately after the easy-ish workout, Keith counts a really slow hill climb at level 5 - way too easy. My recommendation would be to go double time.
The hill climbs in this are pretty easy - as with all the iCYCLEs it is the speed intervals I found hardest in this one. The jog is pretty tough pace at level 6, and on two occasions he asks you to sprint "as fast as your legs will go" - really push yourself and sweat will start flooding...
My only breaks in this one were for water, and I found by resting just 10 seconds I was able to get back up to speed pretty quickly.
Easier than iCYCLE 6 yesterday, I'd say this was a moderately hard ride.
Distance - 20km
An above average iCYCLE here - with some different tunes that usual so that is sure to please some people!
There is one discrepancy with rhythm, immediately after the easy-ish workout, Keith counts a really slow hill climb at level 5 - way too easy. My recommendation would be to go double time.
The hill climbs in this are pretty easy - as with all the iCYCLEs it is the speed intervals I found hardest in this one. The jog is pretty tough pace at level 6, and on two occasions he asks you to sprint "as fast as your legs will go" - really push yourself and sweat will start flooding...
My only breaks in this one were for water, and I found by resting just 10 seconds I was able to get back up to speed pretty quickly.
Easier than iCYCLE 6 yesterday, I'd say this was a moderately hard ride.
Distance - 20km
Monday, 6 August 2007
iCYCLE 6
40 mins
This is a tough iCYCLE - tough due to the speeds Keith makes you work at, and I am sure there are a couple of mistakes on this one.
The warm up is fairly standard and quite easy, before moving into a couple of hill climbs. They are fairly fast but do-able.
Now, about 15 mins in is where we start to work (a little too) hard. I follow Keiths instructions about resistance levels pretty well - on my gym bikes I tend to use a resistance that is double the perceived effort level. I am very dilligent, and always try to work where I should be. However, on the "jog" after the hill climbs, the rhythm Keith counts put my RPM up at about 130 - which is about as I high as I ever go, and he expected this at level 7! Well, I couldn't keep up with that and even thought the music was more suited to a hill climb rather then a fast sprint. Anyway, I managed to work at about 100 RPM with a few breaks.
The intensity is kept pretty high for the rest of the workout - although I found the rest manageable at Keiths recommended rhythm and resistance. I was sweating buckets by the end of this one - but still felt pretty good!
Distance - 21km
This is a tough iCYCLE - tough due to the speeds Keith makes you work at, and I am sure there are a couple of mistakes on this one.
The warm up is fairly standard and quite easy, before moving into a couple of hill climbs. They are fairly fast but do-able.
Now, about 15 mins in is where we start to work (a little too) hard. I follow Keiths instructions about resistance levels pretty well - on my gym bikes I tend to use a resistance that is double the perceived effort level. I am very dilligent, and always try to work where I should be. However, on the "jog" after the hill climbs, the rhythm Keith counts put my RPM up at about 130 - which is about as I high as I ever go, and he expected this at level 7! Well, I couldn't keep up with that and even thought the music was more suited to a hill climb rather then a fast sprint. Anyway, I managed to work at about 100 RPM with a few breaks.
The intensity is kept pretty high for the rest of the workout - although I found the rest manageable at Keiths recommended rhythm and resistance. I was sweating buckets by the end of this one - but still felt pretty good!
Distance - 21km
Sunday, 5 August 2007
iCYCLE 18 - with Joseph
30 mins
I am finding this week of cycling really refreshing and (I know its my favourite word) energising. They challenge like the treads, but I always feel I can finish these. I have noticed also that my top resistance has gone from 19 to 22 on my stationary bike. So, I seem, in theory, to be getting stronger!
Joseph has a few issues with counting, but aside from that he is a good instructor and is motivating. He's not as nasty as Grace (!), but doesn't use the 1 - 10 scale on this one anyway that Keith uses. Instead he just says "up a bit" or "back down" - so maybe this one isn't so good for new iCYCLISTS.
A fun, quick workout, that really picks up toward the end with a long hill climb. The speed work in this one is pretty easy.
15km cycled
I am finding this week of cycling really refreshing and (I know its my favourite word) energising. They challenge like the treads, but I always feel I can finish these. I have noticed also that my top resistance has gone from 19 to 22 on my stationary bike. So, I seem, in theory, to be getting stronger!
Joseph has a few issues with counting, but aside from that he is a good instructor and is motivating. He's not as nasty as Grace (!), but doesn't use the 1 - 10 scale on this one anyway that Keith uses. Instead he just says "up a bit" or "back down" - so maybe this one isn't so good for new iCYCLISTS.
A fun, quick workout, that really picks up toward the end with a long hill climb. The speed work in this one is pretty easy.
15km cycled
iCYCLE 19 - Rock
30 mins
I did this workout Friday morning. It's all iTRAIN rock tracks (the ones I like the best) and this one features two of my favourite work out tracks. They are really motivating.
This workout is very good - the rock music propels your legs forward. The opening warm up is very easy, but keep some energy back for the rest of the workout as it gets much harder.
Biggest push in the final third, when there are some interval speed pushes. The jog back is hard too.
I did this workout Friday morning. It's all iTRAIN rock tracks (the ones I like the best) and this one features two of my favourite work out tracks. They are really motivating.
This workout is very good - the rock music propels your legs forward. The opening warm up is very easy, but keep some energy back for the rest of the workout as it gets much harder.
Biggest push in the final third, when there are some interval speed pushes. The jog back is hard too.
Thursday, 2 August 2007
iCYCLE 21 - Intervals
30 minutes
Yay! Some new iTRAINS - focusing on interval work this month... my favourite kind of workout.
The cycling workout with Keith has around 8 - 9 minutes of easy warm up - but keep some energy for the intervals. The first intervals are high speed sprints, first on easy resistance, then on a level 6. They are 30s - 2 minutes long with enough recovery time.
Then there is around a 6 minute "jog" at level 4. However, I felt the tempo was very fast to keep this up for the full duration. Especially with what is coming next...!
The last interval is 3 minutes non-stop a top speed - what a killer way to end the workout. Then it's easy for the cycle home and cool down.
This is a very fast workout, and flew by very fast. It was also very good for my injured foot - it actually feels a bit better afterwards, maybe for all the blood being pumped through my legs!
I used the Cardio Coach 3 stretches.
Yay! Some new iTRAINS - focusing on interval work this month... my favourite kind of workout.
The cycling workout with Keith has around 8 - 9 minutes of easy warm up - but keep some energy for the intervals. The first intervals are high speed sprints, first on easy resistance, then on a level 6. They are 30s - 2 minutes long with enough recovery time.
Then there is around a 6 minute "jog" at level 4. However, I felt the tempo was very fast to keep this up for the full duration. Especially with what is coming next...!
The last interval is 3 minutes non-stop a top speed - what a killer way to end the workout. Then it's easy for the cycle home and cool down.
This is a very fast workout, and flew by very fast. It was also very good for my injured foot - it actually feels a bit better afterwards, maybe for all the blood being pumped through my legs!
I used the Cardio Coach 3 stretches.
Wednesday, 1 August 2007
slight blip
..well I tried doing some sprints today but after 10 minutes my foot started getting sore again. I spoke to a work colleague who used to be a PE teacher and she reccommended no running for a week.
This is a bit disappointing, but I think I will focus on the cycling this week - leaving me still 4 weeks for training when my foot recovers.
On the plus side, I am finding it quite easy not drinking and, after 10 days, do feel much less tired and much more fresh. Maybe I should continue this after my run!
This is a bit disappointing, but I think I will focus on the cycling this week - leaving me still 4 weeks for training when my foot recovers.
On the plus side, I am finding it quite easy not drinking and, after 10 days, do feel much less tired and much more fresh. Maybe I should continue this after my run!
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